Workout of the Day:
Push Jerk
and then,
Teams of two will complete three rounds each of:
7 x One-Arm Dumbbell Snatch (each arm)
14 x Lateral Jumps (24″/18″ hurdle)
21 x Knees to Elbows
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
Glycemic Graph

Low-Glycemic – Part One
Written by Calvin Sun

In recent years, “low-glycemic” has been a phrase used with increasing frequency in advertising and advocating health foods. Glycemic index (GI) is simply a measure of how a food affects your blood sugar levels. High-GI foods break down very quickly resulting in a rapid release of glucose into the bloodstream. On the other hand, low-GI foods break down more slowly resulting in a much more gradual release of glucose. Typically, low-GI foods are touted as the best way to control blood sugar and insulin levels thereby assisting in weight loss. But just because a food is rated as low-glycemic does not mean it is good for you. While most fruits and vegetables fall into the low-GI category, a few examples of foods that are “low-GI” but not necessarily good for you include ice cream, some pastas, and many candy bars.

Does this mean pasta and candy bars are OK to eat? Absolutely not. The GI of a food is affected by factors such as preparation method, your own biochemical composition, protein and fat content, and not to mention the amount consumed. Also, keep in mind that GI is determined by comparing it against a reference food of the same quantity.

“The GI value of a food is determined by feeding 10 or more healthy people a portion of the food containing 50 grams of digestible (available) carbohydrate and then measuring the effect on their blood glucose levels over the next two hours. For each person, the area under their two-hour blood glucose response (glucose AUC) for this food is then measured. On another occasion, the same 10 people consume an equal-carbohydrate portion of glucose sugar (the reference food) and their two-hour blood glucose response is also measured. A GI value for the test food is then calculated for each person by dividing their glucose AUC for the test food by their glucose AUC for the reference food. The final GI value for the test food is the average GI value for the 10 people.” –

An interesting point to note here, white bread is often used as the reference food as it can illicit a GI response even higher than pure sugar. One problem with this testing methodology is that 50 grams of carbohydrate is not always a realistic serving size. You’ll easily eat twice that amount if you are eating ice cream or some sort of starchy food such as bread, potatoes or pasta. Conversely, you’ll eat a fraction of that amount of carbohydrates if you are eating fresh fruits or vegetables. For example, watermelon has a high-GI rating of 72, yet your average 1 cup serving of watermelon has less then 10 grams of carbohydrates.

Glycemic Load (GL) values are good way to deal with these differences in actual carbohydrates consumed. GL takes into account both the GI and the total amount of carbohydrates in a standard serving. The GL of a food is calculated by the following formula: GL = GI/100 x Carbs per serving. Using this formula on our watermelon data (72/100 x 10g), we find that the GL of watermelon is only 7.2 (a GL of 10 or below is considered low and a GL of 20 or above is considered high). Compare that to a Snickers Bar which has a low-GI rating of 55 but 64 grams of carbohydrates in a serving (55/100 x 64g). That’s a GL value of 35!

Despite GL values taking into account the amount of carbohydrates in an average serving, the rating system is not without fault. In part 2, we’ll discuss the limitations of both Glycemic Index and Glycemic Load.

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courtlandMark RiebelReno_TyATPOS Recent comment authors
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Thanks Mark! Happy to be here.

courtland creekmore
courtland creekmore

Partnered with Courtney today for the workout. We loved doing the rest portion so much, that we mixed in a few burpees for variety’s sake. After her initial admonition I was actually scared to drop the weights and made it through the first round without doing so.

I still prefer deadlifts. Thank you Mike Hom for good coaching on those Monday evening.

George needs a haircut

Mark Riebel
Mark Riebel


You picked about the right weight for the snatches. They were supposed to be a little challenging, but you should’ve been able to cycle them pretty quickly, which it looks like you did.

It’s great to have some participants from afar!

By the way, hi from San Antonio guys! I’ve got so many options of selectorized equipment and squat racks to do curls in here at the Fort Sam Houston gym. It’s great!


Push Jerk 50kgx3, 60kgx2, 65kgx1, 70kgx1x2 (no good lockout) backed off. Glad I can do them at all, nurturing a shoulder injury.

3 rds of
7/7 DB Power Snatch 22kg
14 Lateral jumps 60cm
21 Knee to Elbow

Did it straight since I need to keep it short. Nice one.


I really liked the write-up on glycemic index and glycemic load. Way to put in practical terms that can help people make better food choices. Looking forward to part 2!


***Fall Rowing Challenge Update*** Team – here are the numbers and the challenge that lies before us. Where we are: 3,537,708 Where we want to be: 4,000,000 Delta: 462,292 Days left: 3 Average meters a day needed: 154,097 If all 50 of our team rowed a total of 3K a day each day we would make it…anything above that would be gravy. We have gone way beyond our own expectations, especially for a bunch of hacks…except for “POS” who I recently found out used to row the Nordic shipping lanes in his youth as a summertime job when his family… Read more »


Good stuff Calvin.

Great Job Rowing everyone. Looks like we will have a bunch of 100K rowers. Great accomplishment by those and I am impressed with the effort of everyone on the team. 4 million meters is within our reach, we ned everyone to pledge to pull some meters for the next 3 days…. Focus for 3 days and then no more erg for a while!


Very interesting and informative GI/GL, Calvin; thank you. I wanted to let you, and others, know Ben & Jerry’s is unique amongst ice cream brands in its exceptionally high anabolic properties and low GL. HTH. 😉


Weight on the DB Snatch?

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.